MEDITERRANEAN QUINOA AND VEGETABLES

MEDITERRANEAN QUINOA AND VEGETABLES

Mediterranean Quinoa And Vegetables is a fresh and vibrant dish bursting with colour, flavour and nutrients. This light yet satisfying bowl features fluffy cooked quinoa tossed with sweet red pepper, juicy cherry tomatoes and savoury olives. Finished with a drizzle of olive oil and a sprinkle of oregano, it offers a classic Mediterranean profile that’s wholesome and refreshing. Ideal as a side or standalone lunch, this recipe is vegan, gluten-free and plant-based protein. With minimal cooking and quick prep, it’s a perfect go-to for busy days or meal prep sessions. The combination of quinoa and vegetables provides a balanced mix of slow-release energy and essential nutrients, while the olives lend a deliciously briny depth. Whether served warm or chilled, this versatile dish is a flavourful and satisfying option for any occasion or season.

RECIPE CATEGORY

Lunch

SERVING SIZE

1

CUISINE

Mediterranean

PREPARATION/TECHNIQUES

Prepared in Advance, No-Cook, One-Pot Wonders

OCCASION/HOLIDAY

Summer, Spring, Picnic, Potluck

SPECIAL CONSIDERATION/DIETARY CONCERNS

Vegan, Vegetarian, High Fibre, 3 & Easy, Wheat / Gluten-Free, Low Fat

DISH TYPE

Salad

INGREDIENTS

There are the following ingredients for Mediterranean Quinoa And Vegetables:

• ½ cup cooked quinoa

• ¼ cup chopped red pepper

• ¼ cup cherry tomatoes, halved

• 2 teaspoons sliced olives (black or green)

• 1 teaspoon olive oil

• Sprinkle of dried oregano

• Pinch of sea salt and black pepper (Optional)

FULL NUTRITIONAL INFORMATION

• Calories: 197.3 kilocalories

• Fat: 8.3 grams

• Saturated Fat: 1.3 grams

• Carbohydrates: 27.1 grams

• Sugar: 5.9 grams

• Sodium: 251.5 milligrams

• Fibre: 4.2 grams

• Protein: 5 grams

• Calcium: 38.3 milligrams

• Iron: 2.8 milligrams

• Potassium: 344.8 milligrams

PREPARATION

These steps are followed for the preparation of Mediterranean Quinoa And Vegetables:

• Prepare The Quinoa: Cook quinoa according to the packet instructions if not already prepared. Allow it to cool to room temperature.

• Chop The Vegetables: Dice the red pepper and halve the cherry tomatoes. Slice the olives if not pre-sliced.

• Combine Ingredients: In a medium bowl, mix the cooked quinoa, red pepper, cherry tomatoes and olives.

• Add Olive Oil And Seasoning: Drizzle olive oil over the mixture, then sprinkle with oregano, sea salt and black pepper to taste.

• Toss To Coat: Gently toss all ingredients until evenly coated and well combined.

• Serve Or Chill: Enjoy immediately or refrigerate for 30 minutes for a chilled version.

• Plate And Garnish: Serve in a shallow bowl. Optionally garnish with fresh parsley or lemon wedges.

PREP TIME

10 minutes

COOKING TIME

0 minutes

TIPS

Here are some helpful tips for Mediterranean Quinoa And Vegetables:

• Use Leftover Quinoa: Use remaining quinoa to save time and store extras from dinner to repurpose into this dish.

• Chop Vegetables: Chop vegetables evenly for a balanced bite and better texture.

• Let The Flavours Sit: Let the flavour rest for 10 to 15 minutes before serving to allow seasoning to absorb.

• Use Ripe Tomatoes: Use ripe and fresh tomatoes for more juiciness and sweetness.

• Drizzle With Lemon Juice: Drizzle fresh lemon juice for added brightness and balance.

VARIATIONS

• Add Protein: Mix in chickpeas, tofu cubes or grilled tempeh for a more filling meal.

• Leafy Greens: Add spinach or rocket for a boost in iron and volume.

• Change The Grain: Swap quinoa for couscous, bulgur or brown rice.

• Cheesy Twist: Add crumbled feta or vegan cheese for a salty touch.

• Spice It Up: Include a pinch of chilli flakes or fresh diced chilli.

• Creamy Dressing: Replace olive oil with a tahini-lemon or hummus-based dressing.

PREPPING AND STORAGE

• Refrigeration: Store leftovers in an airtight container in the fridge for up to 3 days.

• Freezing: Not ideal for freezing due to fresh veg, but the quinoa alone can be frozen and mixed later.

• Meal Prep: Assemble without dressing and add olive oil and seasoning just before serving to keep textures fresh.

• Portable Option: Store in a mason jar or sealed lunch container for on-the-go meals or picnics.